Exercise cures major depression

Blog Post No. 163

By Dr Jim Byrne

6th March 2018

Dr Jim’s Counselling Blog:

Exercise is better than antidepressants for major depression!

The science behind mental health

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Copyright (c) Jim Byrne, 2018

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Introduction

Blumenthal exercise depressionIn a recent blog post regarding hype about antidepressants, I quoted Dr Joanna Moncrieff as saying this: “Calling for antidepressants to be more widely prescribed will do nothing to address the problem of depression and will only increase the harms these drugs produce. …”  This is so because the drugs are not significantly more effective than a sugar pill, but they have huge side effects.  They also distract attention from some of the real solutions to depression, which involve changes in significant areas of social policy, and the promotion of healthy lifestyles, including healthy diet and adequate amounts of daily physical activity (exercise).

You can read that blog post here: https://abc-counselling.org/2018/02/27/hype-about-antidepressants/

And in her latest blog post, Renata Taylor-Byrne presents some interesting information about the use of Chinese exercises in connection with promoting good mental health (in the form of resilience in the face of life’s stressors).

You can read Renata’s blog post here: https://abc-counselling.org/2018/03/02/build-resilience-with-chinese-exercise/

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In today’s blog post, I want to present some evidence which shows that there is good scientific evidence that physical exercise is much more effective than antidepressants for eliminating major, clinical depression!

We do not need antidepressants, and indeed, they cause harm through numerous negative side effects.

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Research evidence

Front cover, 8In our book about how to control your anger, anxiety and depression; in a section which specifically addresses the value of physical exercise, Renata Taylor-Byrne and I make this point:

A key research study was undertaken by Blumenthal et al. (1999 and 2012)[1].

The goal of the research project was to compare the effectiveness of exercise against an anti-depressant called Sertraline (which is called Lustral in the UK and Zoloft in the US). Sertraline is one of a group of drugs known as selective serotonin reuptake inhibitors (SSRI’s).

Three groups of participants (156 people in total) were randomly assigned to three different research conditions.

– Group 1 received Zoloft for their depression.

– The second group were given exercise activities to do.

– And Group 3 was given a combination of Zoloft and exercise.

The results showed that all of the three groups showed a distinct lowering of their depression, and approximately half of each group had recovered from their depression by the time the research project had finished. (Thirteen percent had reduced symptoms but didn’t completely recover).

Then six months later Blumenthal and colleagues examined the health of the research participants and found that, over the long haul:

#1.  30% of the exercise group remained depressed,

#2. 52% on medication remained depressed,

#3. while 55% in the combined treatment group remained depressed.

This means the 70% of the exercise group got over their symptoms of depression, compared with only 48% of the medication group, and 45% of the combined group).

Let us repeat that result:

70% of participants got over major depression through exercise alone!

A year later there was a second study, identical to the first one, and when the participants were reassessed a year later (by Hoffman and his colleagues), they found that, regardless of the treatment group the participants had been in, the participants who described doing regular exercise, after the research project had finished, were the least likely to be depressed a year later. And this study was about major depression – not mild depression!

The NHS in the UK, on their website, support the view that exercise is good for mild or moderate depression, but they don’t clarify that it can also be invaluable for major depression, which was demonstrated by Blumenthal’s 1999 and 2012 research findings.

In a very interesting book, ‘Spark’, (2009) – on the science of exercise and the brain – the authors, Ratey and Hagerman, comment upon the findings of Blumenthal’s and Hoffman’s research, like this:

“The results (of this research, showing the effectiveness of exercise in reducing depression) should be taught in medical schools and driven home with health insurance companies and posted on the bulletin boards of every nursing home in the country, where nearly half of the residents have depression” (page 122).

However, this is not currently done, because big drug companies dominate the medical profession, with their delusion that antidepressants are highly effective, which they are not!  Indeed, there is research evidence to support the view that most antidepressants tested against placebos are no more effective than the placebo (or sugary pill!)

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You can find out more about the book in which we have produced these results, here: How to control your anger, anxiety and depression.***

https://abc-counselling.org/diet-exercise-mental-health/

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This book shows you, in fine detail, how to change your habits in relation to physical exercise!  And describes the benefits you will gain!

That’s all for today!

Best wishes,

Jim

 

Jim & Renata's logo
ABC Coaching and Counselling Services

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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[1] Blumenthal, J.A., Smith, P.J., and Hoffman, B.M. (2012) Is exercise a viable treatment for depression? American College of Sports Medicine Health & Fitness Journal. July/August; Vol.16(4): Pages 14–21.

Cited in: Ratey, J., and Hagerman, E. (2009) Spark: The revolutionary new science of exercise and the brain. London: Quercus.

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Build resilience with Chinese exercise

Blog Post No. 56

2nd March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching and counselling Blog:

Millions of Chinese people can’t be wrong! Why practising Chi Kung will keep you away from the doctor’s surgery

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Introduction

Keeping fit by doing lots of exercise is good for you, isn’t it?  There is lots of talk these days about the importance of keeping fit, and of avoiding a sedentary lifestyle.

However, there are certain drawbacks with some types of exercise, which I want to tell you about, because you may not be aware of them.

Not all exercise is automatically good for your body. A lot  depends on the type of exercise you do.  A good deal of injury to muscles and joints is common in the most widely practised systems of exercise in the West.

In this blog I’m going to outline some of the differences between Eastern and Western types of exercise – and describe the benefits of Eastern exercise, and some of the disadvantages of Western exercise, which are not widely known.

It’s important that you know the effects of different types of exercise, so that you can make an informed choice, if you decide that you want to improve your health by exercising.

Why is this important?  Firstly, because you will want a good return on the investment of your valuable time and money. And secondly, because you will want to avoid physical damage to your body.

‘Hard’ and ‘Soft’ exercise

In his book, ‘The Tao of Detox’, by Daniel Reid (2003), Reid makes a distinction between ‘Hard’ exercise and ‘Soft’ exercise, and he explains the different effects these two types of exercise have on the body.

Here’s what ‘Hard’ exercise includes:

hard-exercise-picture

And now for some ‘Soft’ exercise systems:

Soft-exercise

The effects of ‘hard ‘exercise on the body

 There are lots of benefits from active sports, but there is also a downside to them. Here are some of the effects on the body of hard systems of exercise:

Infographic-on-hard-exercise.JPG

As you can see, the effects on the body aren’t all beneficial, and if there is also a competitive element to the sport, then this can act as a source of stress throughout the body-brain-mind.

The effects of ‘soft’ exercise on the body

 

The Eastern approach to exercise (which we’ve called a ‘soft’ approach) is that the exercise must be therapeutic for the body. So let us look at some evidence of the value of soft exercise.   And this will help us to understand why millions of Chinese have practised it continuously for thousands of years.

Here are some of the benefits:

# One of the top rewards of doing this type of exercise is that it switches your body into the ‘rest and digest’ (or healing) mode of functioning.  When you do ‘Soft’ exercise (which involves slow, rhythmic movements, combined with deep breathing), this shifts the autonomic (or automatic) nervous system into the calming, healing branch of your nervous system and keeps it there throughout the exercise.

This enhances the immune system and stimulates the production of red and white blood cells in the bone marrow.

# It also stimulates the thymus (the immune system’s master gland) and other glands, to release the full range of immune system protection factors; and at the same time it stops the release of the stress hormones which are part of the ‘Fight or flight’ response – (which  have powerful immune-system inhibiting effects).

# “Chi-gong also stimulates the increase in secretions of natural steroids”, states Daniel Reid (2003) “thereby relieving arthritis without the need to resort to the toxic synthetic steroids which most doctors prescribe for this condition.” (Page 114)

group-chi-gong

# Furthermore, apparently when we stretch our muscles, this squeezes stagnant blood from our body tissues and then the relaxation part allows fresh arterial blood to flow in. And stretching also stimulates lymphatic drainage, which we need to stimulate through body movement each day, so that wastes (e.g. toxic waste products, infectious microorganisms, etc), can be destroyed by our white blood cells, as they pass through the lymph nodes.

Because these soft exercises are always done in a relaxed, smooth and slow manner, with the smallest amount of effort, this means that no lactic acid is produced in the body tissues, which is a side effect of ‘hard’ exercise.

The benefits to the body (continued)…

Benefits-of-soft-exercise-chart.JPG

# Doing these soft exercises slowly ensures that the heart doesn’t race, and the breath isn’t reduced.

# Apparently twenty minutes of Chi Kung practice slows down the pulse by an average of 15%, while increasing the overall amount of blood circulating in the body, and this effect lasts for several hours afterwards.

This increase in the flow of blood around the body results from the way soft exercise alters the workload of circulation from the heart, over to the diaphragm.

And one of the implications is this: High blood pressure, which is a life-threatening condition all over the world, can be controlled without effort by doing daily Chi Kung practice, without the need for drugs.

Research findings on how Chi Kung reduces blood pressure

At the Shanghai Research Institute for Hypertension, one hundred people who were suffering from chronic high blood pressure and hypertension, took part in a research project to test whether Chi Kung exercise could help them.

What the researchers found was that after only five minutes of Chi Kung practice, blood pressure levels in all of the participants began to drop dramatically. And after twenty minutes their blood pressure reached the level it normally would have reached after three hours as a result of taking the kinds of blood-pressure drugs normally prescribed by Western medical practitioners.

Ninety-seven of the participants stayed free of high blood pressure and didn’t have to use the drugs any more, just by continuing to practice Chi Kung at home every day.

And the three patients who decided not to continue their Chi Kung practice quickly relapsed and had to go back on drug therapy.

Older-people-chi-gong-practitioners

The benefits of Chi Kung for the brain

# Electroencephalographic (EEG) scans of elderly people in China – who practice Chi Kung daily – show signs of rejuvenation.  That is to say, a pattern and frequency of brain waves has been found that are usually found in the brains of young children.  This is interpreted as showing that those who regularly practise this type of exercise can bring back the mental skills and abilities they had when they were young.

# Also, Chi Kung infuses the brain with energy, and activates the release of neurotransmitters such as dopamine, serotonin and enkephalins. The effect of this is that brain functions are balanced.  Mental alertness is increased, and pain reduced.  And communication is enhanced between the brain and the peripheral nervous system.

Chi Kung benefits for the digestion process

# Indigestion, and acid reflux, are very common for people who are following a Western diet.  According to studies in China, the practice of Chi Kung affects the stomach in a beneficial way.  For example, fifteen minutes of practise of Chi Kung produces a big increase in the enzymes which are released by the stomach to digest food: pepsin, and other digestive enzymes; plus lysozyme, which is secreted by the salivary glands. Apparently this system of exercise balances the pH level in the stomach (the level of acid and alkalinity) and this helps prevent acid indigestion.

Conclusion

We are socialized in the UK, Europe and America to see sports as a necessarily competitive process, either between different teams (for example the recent Winter Olympics) or competing against one’s own previous performance at a particular sport. But competition causes stress, as nobody wants to lose the race, or to let their team down!  And even after your team has won, there is always the anxiety about next time!  Next time we might lose!  And then who would we be?!

And inevitably there are vast audiences for these competitive sports.  And this has become a major form of involvement in sport: A passive, consumerist approach.

But what about the health of the people who are watching these events? Clearly, their health doesn’t get better by watching other people exercising. In fact, we now know that sedentary lifestyle is killing people! (Spectator sport does however make large fortunes for sports-related businesses and TV companies.)

The Eastern approach is very different: The benefits to the body of Chi Kung, (which is one of several Eastern forms of exercise), are many and varied. It’s like a type of medical therapy as well as an exercise system.

I was very fortunate in the 1980s to stumble across Chi Kung, when I joined Penny Ramsden’s Chi Kung class in Hebden Bridge. I found it so helpful, and health-giving, that I am still doing the exercises almost every morning, for over thirty years later!

Illustrating Chi Kung in action

Further down this page, you will see a video clip which illustrates the calming and relaxing movements of Chi Kung exercise, which gently gives the body a full workout – and practitioners feel great afterwards!

The exercise costs nothing, after you’ve learned how to do it.  It’s safe and effective and you can practice it anywhere at any time (indoors if the weather is bad. But exercising outside is better, because of all the fresh oxygen [chi] you get into your lungs and bloodstream).

You don’t need special equipment and, if you do it in the morning, it sets you up for the day to deal with the many hassles of life which you will inevitably face.

Here is a video clip of a group practising Chi Kung techniques:

My tutor (Penny Ramsden) told our group that, before she tried Chi Kung, she had been bed-ridden for a significant amount of time with chronic fatigue syndrome (CFS). Now she was fully recovered, after being taught by Michael Tse (pronounced Shay!), who teaches Chi Kung all over the world.

There are many classes where you can learn the movements, which you can then use for your physical and mental benefit for the rest of your life!

This form of exercise is great for developing resilience and managing the stresses of daily life, and if you practice it every day, it will slowly transform and strengthen you and enrich your life.

For many years I have recommended these exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

I hope you investigate this system of exercise, and experiment with it. It’s incredible value for money. And it builds up your most precious asset: your physical and mental health.

It feels good right away, once you start to do it!  And when you set out to face your day, you can feel the energy flowing through your body!  You will also feel resilient in the face of the inevitable hassles of your day!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Reference

‘The Tao of Detox’, by Daniel Reid (2003). London, Simon and Shuster UK Ltd.

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Lifestyle coaching on diet and exercise

Blog Post No. 161

By Dr Jim Byrne

2nd February 2018

Dr Jim’s Counselling Blog: Walking the talk of the holistic self-care movement…

Managing my mind by the use of exercise, diet, meditation and self-talk…

Copyright (c) Jim Byrne, 2018

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Introduction

natajim-coaching-counselling2My wife, Renata Taylor-Byrne, sometimes reminds me of the important principle of ‘extreme self-care’.

I didn’t learn any such principle in my family of origin, where the main message was to ‘behave yourself’; and to uncritically go along with the dominant trend of social pressure!

Over the years, I have woken up to the problem of (physical and emotional) stress, and how unmanaged stress leads to all kinds of mental, emotional and physical health problems. Also, because I developed a problem with Candida Albicans overgrowth – a gut dysbiosis problem – decades ago, I had to become clear about the importance of managing my diet – especially the elimination of sugary foods and alcohol.

This morning

Michael-Tse-demonstrating-Chi-KungAt a certain point this morning, I found myself exercising, and wondering if this information would be helpful in motivating some of our website readers (meaning you!) to shift to following the principle of ‘extreme self-care’. So here I am, following up on that thought, as a contribution to your health and happiness.

I got up this morning, at the same time as Renata, and got some salad ingredients out of the fridge, and put them on one side to warm up to room temperature.  (While that was happening, I checked my emails and website traffic, and so on).

When the salad ingredients had warmed up enough, I chopped them up and put them into two bowls.  They consisted of:

Salad bowl 74 leaves of Romaine lettuce (chopped very small)

2 radishes

a quarter of a yellow pepper (diced)

a quarter of a red pepper (diced)

four inches of cucumber (halved and sliced)

a quarter of a red onion (diced)

8 green olives

2 black olives

2 ozs of petit poise

6 fine beans (chopped small)

2 tsps of Maca powder

2 desert spoons of flaxseed

2 desert spoons of mixed pumpkin and sunflower seeds

8 whole almonds

2 ozs of pickled beetroot

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This meal was so much more exciting and enjoyable than a bowl of cereal, or a full ‘English’ (fried) breakfast; or waffles with maple syrup!  Truly enjoyable! However, it would not be a good idea to eat the same breakfast every day.  Varity is important for gut bacteria and the available range of nutrients!

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On my own bowl, I also added some fermented cucumber (instead of kimchi, which I had yesterday), and some Miso (the brown rice variety).

I then ate this as my breakfast, with a mug of green tea.

(In case I am beginning to sound like Saint Selfless, I had a cafetiere of exotic coffee while I was processing my emails!)

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Meditation and physical exercise

Sitting-meditationWhen we had finished breakfast, I read some brief quotes – about living in the moment, in the main – to set the mood for our Zen meditation, which we did for 30 minutes.  And then Renata led our Chi Kung (Chinese exercise) session, which lasted about 20 minutes.  Then we did a couple of minutes of the Plank (from Pilates) – for core strength – and then I did three sets of press-ups (30 presses in each set), and three sets of sit-backs (for 30 seconds in each set), for arm and stomach strength, and for hips and lower back.

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The sun was shining in the front and back of the room in which we meditated and exercised, and we had Mozart playing in the background for the exercise session.  Divine!

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At the end of this time, I was as relaxed, happy and de-stressed as a person could be, and all set for another session on the computer, working on promoting our book on diet and exercise.

Anger, anxiety, depression, and nutrition and physical exercise, imageThe book is called: How to control your anger, anxiety and depression using nutrition and physical exercise; and it is available at amazon, at the following links:

Diet and Exercise book at Amazon.com*** (North America)

Or:

Diet and Exercise book at Amazon.co.uk*** (UK and Ireland)

If you want to order the book from another Amazon outlet, then please go to the webpage listed below, and order it from one of the other links (in Europe, Australia, Canada, etc.), which are listed there.

Renata has just completed a little 2-minute video introduction to this book, here:

Please take a look and see what you think.

DrJimCounselling002If you would like some more information about the book (or to order it from a non-UK/US outlet), you can find a good introduction on our webpages. Just click the following link: Diet, Exercise and Mental Health.***

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That’s all for now.

I wish you a happy and healthy life, and the wisdom to engage in extreme self-care! J

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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Health, happiness and self-disciplined goals

Blog Post No. 157

23rd October 2017

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Blog: Health and happiness are the most important goals in (a moral) life

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Introduction

It’s been quite a while since I posted a blog, because I’ve been extremely busy.  I am still very busy, finishing off the writing of a new book, but I thought it was about time I shared some ideas with the world.  The main theme of this blog is health and self-healing, using food and physical exercise.

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Writing about diet and exercise for mood control

Front cover, 8For the past few weeks, Renata and I have been writing our book which is titled, How to control your anger, anxiety and depression, using nutrition and physical activity.  We have finished writing the five sections, and I am working on constructing a comprehensive index for the back of the book, to make it optimally user-friendly, as a resource.

Several days ago I constructed the index section on diet and nutrition, and type of diets.  And, by finishing time last Friday, 20th, I had just completed a section on Essential fatty acids (EFAs). And today, Monday 23rd, I will begin to work on the index entries for the section on physical exercise.

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Self-healing

Last Thursday, I turned my body, suddenly, while leaving my feet relatively stationary, and pulled a muscle in my back.  Did I run to the doctor?  No!  Did I get some ‘painkillers’ from the chemist?  No!

Why did I not go to the doctor?  Because the doctor would have simply recommended “painkillers”!

Why did I not buy my own painkillers from the chemist?  Because most of the painkillers used today are what are called NSAIDs (non-steroidal anti-inflammatory drugs). And the problem with NSAIDs is that they cause ‘leaky gut syndrome’, which not only allows whole molecules of food to enter the bloodstream, and trigger various forms of inflammation in the body (paradox of paradoxes!), but they also compromise the blood/brain barrier, which can precipitate mood disturbances!

So, what did I do with my terrible back pain?  I got out my copy of ‘Body in Action’, by Sarah Key, and did five of her exercises for improving the functioning of the muscles and joints in the lower back.  (I’ve done this several times in the past, and I know it always works).

I did the exercises on Thursday and Friday, and by Saturday the back pain had gone – completely!

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Sharpening the saw

Rest and recuperation are very important parts of my self-management of health program.  So, on Saturday afternoon, and Sunday afternoon, I had a siesta (of three hours each time).  I had been feeling tired because of overworking on the index of our new book on how to control anger, anxiety and depression, using diet and exercise systems.

CreasespaceCover8, diet-nutrition.jpg

I also had a restful evening with Renata, and I was in bed by 9.45pm.

By 5.45am today (Monday 23rd Oct) I was fully rested, and so I got up and made my breakfast.  A solid bowl of chunky salad.

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Food for health and mood control

Book-cover-frontI chopped up the following ingredients into small chunks, of perhaps 3 or 4 mm at the widest point:

3 oz of red cabbage; 6 oz of cucumber; 1 spring onion; 1 organic carrot; half an organic apple; and put them into a soup bowl.

(See the Appendix on Diet and Nutrition, in our book: Holistic Counselling in Practice.***)

Then, I added a teaspoon of Maca powder; a dessertspoon of ground flaxseed; two dessertspoon’s of mixed seeds (sunflower, pumpkin, ???), ten almonds, three walnuts, four hazelnuts; ten blueberries; 2 ozs of cooked beetroot (diced); two small tomatoes (halved); and half a kiwi fruit (diced).

I then added some brown rice miso, and some sauerkraut.

After consuming that breakfast, I meditated for 30 minutes.

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Physical exercise for health and strength and mood control

Standing pose 2Let me now describe the exercises that I went on to do, after meditating:

Twenty minutes of Chi Kung exercises.

Followed by a couple of minutes of ‘The plank’ exercise, which is like ‘stationary press-ups’: https://youtu.be/kiA9j-dR0oM

Then I did my own press-ups and sit backs, for about 5 or 6 minutes.

I then moved on to do fifteen minutes of my old Judo Club calisthenics (or whole body warm up exercise), which combine strength training, stretching of muscles, and aerobic exercise, all in one.

Then ten minutes of Zhan Zhuang (pronounced Jam Jong, and meaning ‘Standing like a tree’).  These are body poses which work on our postural muscles, affecting strength and speed and balance. They create a calm and happy mental state.  And they also relax the body and establish whole-body connection.

powerspinFinally I did some strength training using the Powerspin rotator, to build arm, shoulder and upper body strength.

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Reflections

This is clearly a time-consuming start to the day, compared with a bowl of cornflakes, a cup of coffee, and a brisk scratching of the head!

So why do I do it?

Because, I value my health above all things.  Without my physical health, I am unlikely to be happy.  And I am unlikely to be emotionally stable.

The people who do the least exercise, and who eat the worst diets, have the worst physical and mental health outcomes. (I have not seen a general medical practitioner for more than twenty-five years! And I am not about to start now!)

Most people leave their health (physical and mental) to chance, and to the vague belief that there are people who can “fix them up” when they fall apart.  Sadly this myth is totally misleading.  Once you’ve ruined your health – from sedentary lifestyle, poor sleep, and inadequate diet (such as one based on junk food, or an unbalanced diet, or too much alcohol [over the government limit], caffeine, sugary foods, gluten, and other toxic substances) – it is then ruined!  And a ruined body-brain is a burden to haul through life!

It takes self-discipline to get on a good diet, and to begin to do regular physical exercise, and to go to bed and have eight hours sleep, without mobile phones or laptops or tablets, and so on.  But the alternative to developing that self-discipline is a life ruined through serious illness, emotional distress, and early death.

Some people will argue with me, and insist that there are some things called “medicines” (and “surgeries”) which can be used to resuscitate their body-brain-mind once they have allowed it to fall into ill-health. The editors of What Doctors Don’t Tell You, strongly disagree with that fantasy!  See the article titled ‘Don’t trust me (I’m Big Pharma).***

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POSTSCRIPT: Of course, it takes time to build up expertise in ‘extreme self-care’; and it’s a good idea to do that one step at a time.  Gradually, over a period of time, this will build up into significant changes, and huge improvements in health and happiness.  And you don’t ever have to adopt the kind of ‘monkish’ approach that suits me.  Some simple changes in what you eat, and how you exercise your body (brisk walking for 30 minutes per day is enough!), will make a huge difference over time.  You can find out more about how to begin these small, easy steps in our book: How to control your anger, anxiety and depression, using nutrition and physical activity.

honetpieIf you want me to help you to figure out how to live a happier, healthier, more emotionally buoyant life, then please contact me:

drjwbyrne@gmail.com

Telephone: 01422 843 629 (inside the UK)

or 44 1422 843 629 (from outside the UK)

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I hope you have a very happy and healthy life!

Best wishes,

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: drjwbyrne@gmail.com

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